Recipes 

Here’s a taste of the recipes you’ll find in my books as well as other healthy and delicious food ideas that come when the mood takes me. Enjoy!

 

20 Aug 2013

Chicken and Corn Frittata

Posted by Nicole Senior on Tuesday, August 20, 2013

Serves 2

Ingredients

  • 3 teaspoons canola oil
  • 100 g/3½ oz sliced chicken breast fillet
  • 1 cup (80 g/2¾ oz) sliced leek (white part only)
  • 1 teaspoon sweet smoked paprika
  • 2 x 50 g/1¾ oz eggs
  • ¼ cup (75 g/2½ oz) creamed corn
  • 1 teaspoon wholemeal plain flour
  • 2 teaspoons chopped chives
  • 2 tablespoons (50 g/1¾ oz) creamed corn, extra

    Salad
  • 3 cups torn baby cos lettuce
  • 1 cup (100 g/3½ oz) finely sliced red capsicum
  • 3 teaspoons salad dressing

Preheat oven to moderate 180°C (350°F/Gas Mark 4) and grease and line base of 2 x 10cm (4 inch) diameter ovenproof dishes with ovenproof baking paper.

Heat oil in a non-stick frying pan over a high heat and brown the chicken for 2–3 minutes. Reduce heat and stir in the leek and cook for 3–4 minutes or until the chicken is cooked and the leek is soft. Stir in the paprika and cook for a further 1 minute. Divide mixture between the two prepared dishes.

Beat the eggs lightly and mix in the corn, flour and chives and pour evenly over the chicken.

Bake for 20–25 minutes or until golden and set. Cool for a few minutes and then turn out of the dishes, remove the baking paper and place on warmed serving plates.

Serve with the extra creamed corn and salad.

Per serve
Kilojoules 1390 (332 calories); Protein 19 g; Total fat 21.8 g Includes saturated fat 3.9 g; Carbohydrate 16 g; Fibre 4.7 g ; Sodium 297 mg ;GI Low-Medium

From Eat to Beat Cholesterol by Nicole Senior and Veronica Cuskelly.  Available from bookstores and online from http://www.fishpond.com/Books/Eat-to-Beat-Cholesterol-Nicole-Senior-Veronica-Cuskelly/9781741104493